Forty Twenty
Five stations, forty seconds of work and twenty seconds to transition. One kettlebell is all you need.
- Format
- 4 rounds: 40 seconds work, 20 seconds rest at each station
- Time
- 30 min
- Level
- Intermediate
- Equipment
- Kettlebell
Warm-up
Easy pace, 5 minutes
3 per sideWorld's Greatest Stretch
A lunge with a rotation that opens the hips, hamstrings and upper back in one flow. A perfect warm-up.
- Step into a deep lunge, hands inside the front foot
- Drop the elbow toward the instep
- Rotate and reach to the ceiling
- Straighten the front leg to stretch the hamstring
Scale it: Drop the back knee to the ground.
10 repsGlute Bridge
Lie on your back with knees bent and drive your hips up until your body is straight from knees to shoulders.
- Feet flat, about hip width
- Push through your heels
- Squeeze your glutes hard at the top
- Ribs down, do not arch your back
Scale it: Make it harder with one leg or with a weight across the hips.
10 light swingsKettlebell Swing
A hip hinge that swings the kettlebell with power from the hips, not the arms. We swing to eye level unless a workout says otherwise.
- Hike the bell back between your legs
- Snap the hips forward and squeeze the glutes
- Arms stay long and relaxed
- Let the bell float, then hinge to catch it
Scale it: Use a lighter bell, or do kettlebell deadlifts.
Workout
4 rounds, 1 minute per station, 20 minutes total
40 secBurpee
Drop your chest to the floor, get back up and jump. It is simple, humbling and hard to beat for conditioning.
- Hands down, jump or step your feet back
- Chest and thighs touch the floor
- Push up and snap your feet under your hips
- Jump and clap overhead with hips fully open
Scale it: Step the feet back and forward instead of jumping, or do the burpee to an elevated surface.
40 secKettlebell Swing
A hip hinge that swings the kettlebell with power from the hips, not the arms. We swing to eye level unless a workout says otherwise.
- Hike the bell back between your legs
- Snap the hips forward and squeeze the glutes
- Arms stay long and relaxed
- Let the bell float, then hinge to catch it
Scale it: Use a lighter bell, or do kettlebell deadlifts.
40 secJumping Lunge
Drop into a lunge, explode up and switch legs in the air, then land softly in a lunge on the other side.
- Torso upright, eyes forward
- Back knee drops close to the floor
- Land softly through the whole foot
- Switch legs in the air, not on the ground
Scale it: Do alternating reverse lunges with no jump.
40 secPlank
Hold a straight line from head to heels on your forearms. Tension matters more than time.
- Elbows under the shoulders
- Squeeze your glutes and brace your abs
- Push the floor away
- Neutral neck, eyes down
Scale it: Hold the plank from your knees, or with hands on a bench.
40 secHigh Knees
Run in place while driving your knees up to hip height. Great for warm-ups and short cardio bursts.
- Stay tall, do not lean back
- Knees up to hip height
- Pump your arms
- Quick, light feet
Scale it: March in place with high knees at a steady pace.
Coach's notes
Keep moving for the full forty seconds, even if you have to slow down. Use the twenty seconds to breathe and get set for the next station.
Make it easier: step back on the burpees, do reverse lunges in place of jumping lunges and use a lighter kettlebell.